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  6. Refried beans vs. Turkey meat

Refried beans vs. Turkey meat — In-Depth Nutrition Comparison

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How are refried beans and turkey meat different?

  • Refried beans are higher in fiber; however, turkey meat is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B2, and vitamin B5.
  • Daily need coverage for vitamin B3 for turkey meat is 58% higher.
  • Turkey meat has a lower glycemic index (0) than refried beans (38).

Refried beans, canned, traditional style (includes USDA commodity) and Turkey, whole, meat, and skin, cooked, roasted are the varieties used in this article.

Infographic

Refried beans vs Turkey meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +33.5%
Contains more IronIron +32.1%
Contains more CopperCopper +38.7%
Contains more ManganeseManganese +1964.3%
Contains more ZincZinc +327.6%
Contains more PhosphorusPhosphorus +142.4%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +413.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.7%
Contains more Vitamin B3Vitamin B3 +2508.4%
Contains more Vitamin B5Vitamin B5 +401.6%
Contains more Vitamin B6Vitamin B6 +498.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +312.3%

All nutrients comparison - raw data values

Nutrient Refried beans Turkey meat DV% diff.
Vitamin B3 0.367mg 9.573mg 58%
Protein 4.98g 28.55g 47%
Selenium 5.8µg 29.8µg 44%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.103mg 0.616mg 39%
Cholesterol 0mg 109mg 36%
Histidine 153mg 0.749mg 22%
Phosphorus 92mg 223mg 19%
Zinc 0.58mg 2.48mg 17%
Vitamin B2 0.079mg 0.281mg 16%
Fiber 3.7g 0g 15%
Vitamin B5 0.189mg 0.948mg 15%
Choline 21.2mg 87.4mg 12%
Manganese 0.289mg 0.014mg 12%
Sodium 370mg 103mg 12%
Polyunsaturated fat 0.543g 2.119g 11%
Fats 2.01g 7.39g 8%
Saturated fat 0.631g 2.155g 7%
Vitamin C 6mg 0mg 7%
Monounsaturated fat 0.601g 2.647g 5%
Calories 90kcal 189kcal 5%
Carbs 13.55g 0.06g 4%
Copper 0.129mg 0.093mg 4%
Iron 1.44mg 1.09mg 4%
Vitamin B1 0.076mg 0.045mg 3%
Starch 7.43g 3%
Vitamin D 0µg 0.4µg 2%
Calcium 29mg 14mg 2%
Vitamin D 0IU 15IU 2%
Vitamin K 2.1µg 0µg 2%
Potassium 319mg 239mg 2%
Folate 11µg 9µg 1%
Magnesium 35mg 30mg 1%
Vitamin A 0µg 12µg 1%
Net carbs 9.85g 0.06g N/A
Sugar 0.54g 0g N/A
Vitamin E 0.09mg 0.07mg 0%
Trans fat 0.016g 0.101g N/A
Tryptophan 0.065mg 0.291mg 0%
Threonine 0.231mg 1.004mg 0%
Isoleucine 0.242mg 0.796mg 0%
Leucine 0.438mg 1.925mg 0%
Lysine 0.377mg 2.282mg 0%
Methionine 0.083mg 0.724mg 0%
Phenylalanine 0.297mg 0.903mg 0%
Valine 0.287mg 0.902mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.169g 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.014g N/A
Omega-6 - Linoleic acid 0.36g 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +22483.3%
Contains more WaterWater +22.4%
Contains more OtherOther +256.3%
Contains more ProteinProtein +473.3%
Contains more FatsFats +267.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +340.4%
Contains more Poly. FatPolyunsaturated fat +290.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.